11/23/13

unnamed (7)

Strength

Snatch

2×2 @ 70%, rest 90 sec
2×2 @ 80%, rest 90 sec
3×2@ 85%,  rest 90 sec
3×1 @ 90%, rest 90 sec

Conditioning

3 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

-then (no rest)-

6 min AMRAP of:

30 Double-Unders
12 Burpees

-then (no rest)-

3 min AMRAP of:

5 C2B Pull-ups
5 Ring Dips

*NOTES: Compare conditioning to 06/18/13

Midline/Stability

1 Leg/1 Arm Kettlebell RDL – 3 x 6 (ea. leg)